Tuesday-9-21-10- ME Upper
AM Cardio-
90lb sledx30mins<~~~ did a ton of pull throughs, front, back, and side dragging
Rev. Band Fat Bar Bench- Greens
315x5
365x5
385x5
405x4
225x5x10
Hammer Time-
16lbsx2x30 swings each arm= 120 total swings
Traction/Tried to find a deadlift suit in the gym that fit me because all of mine are now 2 sizes too big.
Friday-9-24-10- DE Upper-
Bench-175 120lbs of chain
8x3 in 6mins
BS Push-Ups- 5x12
Superset w/
Mini Band Pull Aparts-Minix5x15
BB Curls-65x4x12
Superset w/
Chain Lateral Raises- 34lbs deloaded on the floor, free swinging at top-x4x8
Cardio-
Sled-90lbsx15mins
300 foot trips
6 forward
6 backward
Added 45lbs 25 more mins of:
6 trips holding the straps above my shoulders<~~~ for all you “functional” training enthusiasts: doing this without any sacral rotation might be the HARDEST anti-flexion exercise I’ve ever even heard of. I could only do one trip with a completely upright posture w/ only 135lbs on the sled. Nuts.
3 trips of explosive rows
3 trips of backwards walks with the straps in my hands
All and all, I probably walked a marathon while dragging 135lbs.
I feel pretty could. My left bicep is black and blue and hurts pretty bad. I am hoping that, at worst, it’s only slightly torn and will be fine in 4 weeks. If not, the NOTLD should be interesting because I will go out in flames.
Sunday- DE Lower-9-26-10
Speed Pulls- 405 minisx6x1
Dimel Deads-225x3x20
Landmine Side Bends-
2 platesx10
4x8
4 25x8
4 50x6<~~~ 330lbs
Shrugs-
225x25
315x3x15
COC’s-
1x5
2x3
2.5x1
3x1 w/ right, x0 with left
1x10
Cardio- Sledx40mins- messed around with different drags and found a terrible one. Forward dragging w/ the straps in my hands while trying like hell to keep my hands next to my sides or out in front of me. Yikes.
How’d the NOTLD go?